Squats are everywhere. Every gym has someone squatting—some do it right, some do it wrong, and some think they’re doing it right but secretly their knees and back are plotting revenge. The squat looks simple. Just bend your knees, drop your hips, stand up again. Easy, right? Well, not quite.
Pulling off a squat is truly an art. Do it right, and it’ll transform your legs, core, and even your posture. Do it wrong, and you’re one bad rep away from sore knees, a cranky lower back, or zero progress.
If you’ve ever felt awkward squatting or just want to make sure you’re not missing something, read on. I’ll break it down in the simplest, realest way possible—no fancy words, no gym bro talk. Just real advice to help you master the king of exercises.
Why the Squat Matters
First, let’s talk about why you should care. Squats aren’t just for bodybuilders or CrossFit folks. They’re for everyone who wants to move better, build strength, and stay pain-free. You squat every time you sit down, stand up, pick something off the floor. So doing it well pays off big in daily life.
Plus, squats work your quads, hamstrings, glutes, calves, lower back, core—basically your entire lower body and more. They also burn a ton of calories, which helps if you’re looking to lean out.
Step 1: Get Your Stance Right
Most squat problems start with the stance. Too wide, too narrow, toes pointing who knows where.
Here’s a simple rule: stand with your feet about shoulder-width apart. Toes can point slightly outward—think about 15-30 degrees, not duck-footed but not dead straight either. Everyone’s hips are a bit different, so play around to see what feels natural.
Your weight should be balanced over your whole foot. Not just your toes, not just your heels. Picture it like this: big toe, little toe, and heel all pushing into the floor evenly.
Step 2: Engage Your Core
Before you even bend your knees, tighten up your core. Not sucking your belly in—brace like someone’s about to punch you in the gut. This protects your spine and helps you stay stable.
A strong core is what keeps your lower back from rounding or arching too much as you move. So think: deep breath, brace, then go.
Step 3: Start With Your Hips
When you squat, think about sitting back, not just bending your knees forward. Push your hips back like you’re about to sit on an invisible chair.
If your knees shoot forward before your hips move, you’ll load your knees too much and underuse your glutes and hamstrings. The hips should always start the move.
Step 4: Keep Your Chest Up
One of the biggest mistakes people make is letting their chest fall forward. When that happens, your back rounds, your weight shifts forward, and your form goes to pieces.
Keep your chest lifted and your shoulders pulled back. A good trick: pick a spot a few feet ahead on the floor or wall and keep your eyes there. It helps you stay upright.
Step 5: Track Your Knees
Another classic problem—knees collapsing inward. This puts a ton of stress on your knees and can lead to injuries over time.
As you squat down, make sure your knees track over your toes. They shouldn’t cave in or bow way out. Think about pushing them slightly outward as you lower down.
Step 6: Go as Low as You Can Control
Everyone argues about squat depth. Should you stop at parallel? Should you go all the way down?
Here’s my take: go as low as you can while keeping perfect form. If your back rounds or your heels lift up, you’re too low for now. Aim for thighs at least parallel to the floor if you can. Work on flexibility in your hips and ankles over time to go deeper safely.
Step 7: Drive Through the Floor
On the way back up, push through your entire foot—heels, toes, the whole thing. Squeeze your glutes at the top. Don’t just stand up, drive up with intention. That’s how you build real strength.
Common Mistakes to Avoid
Let’s call these out so you don’t make them:
- Rounding your back: Always keep a neutral spine. If your lower back rounds at the bottom, you need to work on core strength and hip mobility.
- Lifting your heels: Heels popping up means tight calves or poor ankle mobility. Stretch your calves, and don’t go lower than your ankles allow.
- Knees caving in: Keep pushing them out, especially when it gets heavy.
- Holding your breath too long: Breathe in on the way down, brace, and exhale as you drive up.
Add Weight Only When Ready
Bodyweight squats done well are better than loaded squats done badly. Master the form first. Then add weight slowly—a dumbbell goblet squat is a great next step before you jump into heavy barbell squats.
When you do barbell squats, start light. Focus on form, depth, and staying balanced. Progress comes from good reps stacked over time, not ego lifts.
Helpful Drills for a Better Squat
If you struggle with squats, here are a few quick fixes:
- Goblet squat: Hold a dumbbell or kettlebell at your chest. The counterweight helps you stay upright.
- Box squat: Place a bench behind you. Squat back to touch it lightly, then stand up. It teaches you to use your hips more.
- Hip and ankle mobility work: Spend time stretching your hip flexors, glutes, and calves. Tight hips and ankles ruin squat depth fast.
Warm Up First
One last thing—don’t jump straight into heavy squats cold. Spend five minutes warming up your hips, knees, and ankles. Bodyweight squats, lunges, hip openers—get the blood flowing and joints ready.
It’s an Art, Not a Race
Pulling off a good squat isn’t about blasting through reps. It’s about control, patience, and knowing your body. Every rep is a chance to get better.
Listen to your form cues. Watch yourself in a mirror or record your squats to check your posture. Small tweaks now can save you big problems later.
Final Thoughts
Mastering the squat pays off far beyond the gym. It makes you stronger for life—carrying groceries, picking up kids, climbing stairs. It builds a rock-solid base for other lifts too.
So take your time. Respect the form. Keep practicing. Your legs, back, and core will get stronger, you’ll feel more confident, and that invisible chair will never defeat you again.
